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7 Day Easy Keto Meal Plan (Grocery Guide Included!)

7 Day Easy Keto Meal Plan (Grocery Guide Included!)

  • February 07, 2021
  • by

For original article click here

This 7 day meal plan is 100% free, full of great recipes, and has a balanced macronutrient spilt to keep you on track with your keto diet. It includes breakfast, lunch, dinner, and even the occasional snack!

Meal Planner Pin

Meal Planner Pin

Creating a Keto Meal Plan

When making this keto meal plan we wanted to keep in mind those with busy schedules who don’t always have the time to cook every meal. In this plan there is a focus on healthy and easy meals that are still delicious. Plans change, but that doesn’t mean you can’t still have a good idea on your meals going into the week to keep nutrition your top priority.

coffee for breakfast meal plan download

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Benefits to Meal Planning

There are tons of benefits to looking at your meals ahead of time. Some of the biggest benefits include:

  • Knowing your calorie and macro goals will already be perfect. No more end of the day stress trying to find your “perfect” macronutrient food to fit the plan. We’ve already broken down the carbs, fat, and protein so you know the meals will be balanced going into the week.
  • “Fail to Plan, Plan to Fail”. With a meal plan there is no need to go off the program. You can just look at the plan and see what you need to eat that day. There is mental satisfaction knowing you don’t need to worry about having not prepared for the day.
  • Budget Master- Planning your meals not only helps you, but also your wallet. There is no need to stop for fast food or order takeout. Plus the grocery guide allows you to know what you need to purchase the next time you are at the store. No more wandering and purchasing foods you don’t need, you have a plan to stick to!

These are just a few of the many benefits to having a meal plan. We recommend everyone have some kind of plan for what they want to eat during the week. It alleviates stress and ensures you stay on track!

Details for This Meal Plan

This is a Monday through Sunday meal plan, however it is 7 days meaning you don’t have to wait until Monday to start the diet. Jump on and start this plan’s “Monday” on your Wednesday, It’s all about prioritizing your mental and physical health first!

This weeks focus is coffee for breakfast. Those who have had keto coffee for breakfast before know the benefits. It helps to keep you full until lunch, as well as giving you an early start on your fats for the day.

“I Don’t Like Coffee for Breakfast, can I Still do This Plan?”

Of course! There are tons of keto substitutions you can make for the bulletproof coffee. Maybe you don’t like the taste of coffee, or maybe you just don’t feel like it fills you up as much as food. That’s totally okay! We have a few keto substitutions you can make for the coffee:

  • Eggs Cooked in Butter- This will give you tons of fat to start the day, as well as a good amount of protein to keep you satiated.
  • Bacon, Eggs, and Avocado- This high fat breakfast is tasty and filling, as well as higher in calories from fat than protein. This will give you a good keto fat boost to start the day.
  • Two Ingredient Keto Yoghurt with Nuts- Our keto yoghurt is rich and creamy making it the ideal keto breakfast for those who don’t like eggs. Top it with some nuts and fruit for an even sweeter keto breakfast.

Weekly Meal Plan

Let’s start meal planning! Download our shopping list and run to the grocery store because it’s time to get prepared. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto diet meal plan WITH macros included. It doesn’t get much better than that!

Monday

Bulletproof coffee keto recipe

Bulletproof coffee keto recipe

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect *Make 4 servings to eat throughout the week*

Dinner – NY Strip Steak (8oz) with Buttered Cheesy Broccoli

After Dinner Snack – Perfect Keto Birthday Cake Bar Keto Connect’s Favorites – Perfect Keto

Monday January Meal Prep

Monday January Meal Prep

Totals for the day: Calories 1787, Protein 116g, Fat 133g, Net Carbs 19g

Tuesday

chili with bacon served to eat

chili with bacon served to eat

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect *Make 4 servings for leftovers the next day*

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect *Make 9 individual pb cups as you will eat them throughout the week*

Tuesday January Meal Prep

Tuesday January Meal Prep

Totals for the day: Calories 1791, Protein 110g, Fat 132g, Net Carbs 15g

Wednesday

Finished shrimp scampi

Finished shrimp scampi

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – Leftover KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect

Dinner – Chicken Thighs (6oz w/skin) with Pesto Sauce and Cheesy Cauliflower (1 oz shredded cheddar cheese and 2 cups cauliflower) *Pesto Sauce can be store bought or made from this recipe Easy Pesto Chicken Recipe – KetoConnect

Wednesday January Meal Prep

Wednesday January Meal Prep

Totals for the day: Calories 1766, Protein 114g, Fat 129g, Net Carbs 14g

Thursday

Berries and Cream

Berries and Cream

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect 

Dinner – KC Bacon and Apple Cider Vinegar Pork Chops Apple Pork Chops | Bacon and Apple Cider Vinegar Sauce! – KetoConnect

After Dinner Snack – Whipped Cream and Berries (whip ¼ of HWC with sweetener of choice and add 1 cup of Blackberries)

Thursday January Meal prep

Thursday January Meal prep

Totals for the day: Calories 1742, Protein 118g, Fat 128g, Net Carbs 16g

Friday

Keto salmon curry over zoodles

Keto salmon curry over zoodles

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect (add 1 tbsp of sour cream and ¼ cup shredded cheddar cheese)

Snack – Venison EPIC bar 

Dinner – Keto Connect Salmon Curry

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect

Friday January Meal Prep

Friday January Meal Prep

Totals for the day: Calories 1752, Protein 118g, Fat 130g, Net Carbs 19g

Saturday

Bunless burger with avocado

Bunless burger with avocado

Breakfast – Coffee with cream (2 tbsp HWC, sweetener of choice)                     2 Keto Blueberry Muffins *Make 4 muffins for leftovers tomorrow*

Lunch – Bunless Cheeseburger with Avocado (5oz burger, 1oz cheese, ½ of avocado)

Dinner – KC Chicken Stir Fry (add ¼ cup shredded cheddar cheese and 1 tbsp of sour cream) *Make 4 servings for leftovers tomorrow*

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect

Saturday January Meal Prep

Saturday January Meal Prep

Totals for the day: Calories 1801, Protein 117g, Fat 132g, Net Carbs 20g

Sunday

Breakfast – Coffee with cream (2 tbsp HWC, sweetener of choice)                           2 Keto Blueberry Muffins

Lunch – KC Chicken Stir Fry (add ¼ cup shredded cheddar cheese and 1 tbsp of sour cream)

Dinner – Ribeye Steak with goat cheese and buttery broccoli (8oz steak, 1oz goat cheese, 1 cup broccoli and 1 tbsp butter)

Sunday January Meal Prep

Sunday January Meal Prep

Totals for the day: Calories 1799, Protein 117g, Fat 135g, Net Carbs 21g

*** This is a general guide, adjust portions and calories based on your unique needs.

coffee for breakfast meal plan download

coffee for breakfast meal plan download

Download This Weeks Meal Plan

For original article click here

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